Gaby
If you often find yourself losing your temper with those around you, it might be time to adjust your diet.
Researchers at the University of Pennsylvania found that people who get enough omega-3 fatty acids have fewer episodes of aggression and violence. This nutrient is mainly found in fatty fish, flaxseeds, and walnuts.
Since previous studies have shown that omega-3 fatty acids enhance brain function, the university team hypothesized that they could also help reduce aggressive behavior.
The scientists analyzed data from numerous prior studies focused on this nutrient and found a 30% reduction in aggression among participants who took omega-3 for at least two weeks.
Professor Adrian Raine, a neurocriminologist and the lead author of the study, has been exploring the link between omega-3 and criminal behavior for the past decade. He confidently stated that it’s time to use omega-3 (through food or supplements) to reduce aggression among patients in clinics, within the criminal justice system, and in society at large.
How the Study Was Conducted
Professor Raine’s team gathered and analyzed data from 29 previous studies conducted between 1996 and 2024. In total, 3,918 individuals participated, with an average age of 21.74 years. Approximately 51% of the respondents were children.
On average, participants consumed 1.18 grams of omega-3 fatty acids daily (the dosage recommended by the World Health Organization). The experiments lasted an average of 16.37 weeks.
Raine and colleagues found that across ages, genders, and mental-health diagnoses, people who took omega-3 at varying doses and durations showed an average 30% reduction in aggressive behavior.
The findings of the study were published in the journal Aggression and Violent Behavior.
Raine says omega-3 isn’t a magic bullet that will erase violence, but the results suggest it can help reduce aggression.
The results showed only short-term reductions in aggressive behavior, so more research is needed to explore long-term effects.
What You Need to Know About Omega-3
Omega-3 fatty acids are one of the most important components of a balanced, healthy diet. The benefits of this nutrient have been known since the 1930s. However, understanding its role in human health has significantly increased in recent years.
These fats are linked to a lower risk of heart and eye disease, support brain and nerve function, and may even contribute to longer life. Omega-3s also support bones, teeth, and muscles, can improve sleep, and may boost immunity and metabolism. They protect cells from damage, can reduce hunger, and may increase energy and productivity.
Unfortunately, our bodies cannot produce omega-3 fatty acids on their own. Therefore, researchers recommend incorporating fish such as mackerel, salmon, trout, and herring, as well as flaxseeds, chia seeds, walnuts, and soybeans into your diet.
If someone doesn’t eat these foods, doctors recommend taking an omega-3 supplement made from fish oil.
